7-Day No-Sugar, High-Protein Meal Plan for Beginners

If you’re looking for a practical way to increase your protein intake and cut out added sugars, this 7-day meal plan is a great place to start. Designed with beginners in mind, it features high-protein, no-added sugar meals and snacks that are not only easy to prepare but also bursting with flavor. With straightforward ingredients lists, sheet-pan meals, plenty of make-ahead meal-prep tips, you’ll have everything you need to stay on track.

Why This Meal Plan Is Great for You

This 7-day meal plan provides an average of 113 grams of protein per day from a variety of sources, including fish, eggs, meat, dairy, legumes, nuts and seeds. By focusing on protein-rich meals and snacks, this plan can help keep you full and satisfied throughout the day, while providing your body with the building blocks it needs to function at its best. Though boosting your protein intake is the main goal, we’ve also packed in plenty of fiber to keep things running smoothly. Fiber plays a pivotal role in supporting regular bowel movements, promoting satiety, lowering blood sugar levels and improving heart health. With an average of 33 grams of fiber per day, you’ll enjoy beginner-friendly meals that include whole, nutrient-dense ingredients like fruit, vegetables and whole grains.

Another perk of this plan is that you’ll hit your nutrient targets while avoiding added sugars. While naturally-occurring sugars are present in foods like fruit and milk, added sugars often sneak into everyday foods like sauces, dressings, drinks and flavored dairy, making it easy to consume more than you realize. In fact, the average adult consumes 17 teaspoons of added sugar each day, more than the recommended maximum suggested by the American Heart Association. Excess added sugar can increase your risk of chronic conditions like type 2 diabetes and heart disease. By avoiding added sugars, this plan helps to promote stable blood sugar levels and support overall health.

This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Day 1

Breakfast (434 Calories)

●      1 serving No-Added-Sugar Cherry Crumble

●      1 cup low-fat plain Greek yogurt

Morning Snack (109 Calories)

●      1 large boiled egg

●      ½ cup raspberries

Lunch (495 calories)

●      1 serving 3-Ingredient Chicken Salad Tostadas

●      ¼ cup avocado

Afternoon Snack (219 Calories)

●      1 serving Cottage Cheese Snack Jar

Dinner (427 Calories)

●      1 serving Lemon-Garlic Sheet Pan Salmon with Potatoes & Green Beans

Evening Snack (101 Calories)

●      1 pear

 Daily totals: 1,785 calories, 72 g fat, 119 g protein, 175 g carbohydrates, 36 g fiber, 1,908 mg sodium

To make it 1,500 calories: Omit afternoon snack and ¼ cup avocado from lunch

To make it 2,000 calories: Add 1-ounce of walnuts to evening snack

Day 2

Breakfast (416 Calories)

●      1 serving Parmesan & Vegetable Muffin-Tin Omelets

●      1 ounce unsalted dry-roasted almonds

●      ½ cup raspberries

Morning Snack (230 Calories)

●      1 serving Peanut Butter & Hemp Banana

Lunch (495 calories)

●      1 serving 3-Ingredient Chicken Salad Tostadas

●      ¼ cup avocado

Afternoon Snack (287 Calories)

●      1 pear

●      2 tablespoons walnuts

Dinner (415 Calories)

●      1 serving Sheet-Pan Steak & Potatoes

 Daily totals: 1,842 calories, 106 g fat, 98 g protein, 137 g carbohydrates, 32 g fiber, 1,977 mg sodium

To make it 1,500 calories: Omit afternoon snack and ¼ cup avocado from lunch

To make it 2,000 calories: Add 1 serving Yogurt with Blueberries as an evening snack

 Day 3

Breakfast (416 Calories)

●      1 serving Parmesan & Vegetable Muffin-Tin Omelets

●      1 ounce unsalted dry-roasted almonds

●      ½ cup raspberries

Morning Snack (221 calories)

●      1 peach

●      2 tablespoons pistachios

Lunch (400 calories)

●      1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

Afternoon Snack (230 Calories)

●      1 serving Peanut Butter & Hemp Banana

Dinner (553 Calories)

●      1 serving Green Goddess Grain Bowl

 Daily totals: 1,820 calories, 98 g fat, 95 g protein, 156 g carbohydrates, 32 g fiber, 1,384 mg sodium

To make it 1,500 calories: Omit afternoon snack and 1 peach from the morning snack

To make it 2,000 calories: Add 1 serving Yogurt with Blueberries as an evening snack

 Day 4

Breakfast (416 Calories)

●      1 serving Parmesan & Vegetable Muffin-Tin Omelets

●      2 tablespoons unsalted dry-roasted almonds

●      ½ cup raspberries

Morning Snack (205 Calories)

●      1 serving Yogurt with Blueberries

●      1 tablespoon chia seeds

Lunch (400 calories)

●      1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

Afternoon Snack (219 Calories)

●      1 serving Cottage Cheese Snack Jar

Dinner (436 Calories)

●      1 serving Charred Shrimp, Pesto & Quinoa Bowls

Evening Snack (101 Calories)

●      1 pear

 Daily totals: 1,777 calories, 81 g fat, 130 g protein, 145 g carbohydrates, 36 g fiber, 1,871 mg sodium

To make it 1,500 calories: Omit morning snack and evening snack

To make it 2,000 calories: Add 1-ounce of walnuts to evening snack and ¼ cup avocado to lunch

 Day 5

Breakfast (434 Calories)

●      1 serving No-Added-Sugar Cherry Crumble

●      1 cup low-fat plain Greek yogurt

Morning Snack (109 Calories)

●      1 large boiled egg

●      ½ cup raspberries

Lunch (442 calories)

●      1 serving Spinach & Feta Turkey Meatballs with Herbed Quinoa

●      ½ cup blueberries

Afternoon Snack (230 Calories)

●      1 serving Peanut Butter & Hemp Banana

Dinner (411 Calories)

●      1 serving Creamy Garlic Skillet Chicken with Spinach

●      ½ cup quinoa

Evening Snack (221 Calories)

●      1 peach

●      2 tablespoons pistachios

 Daily totals: 1,848 calories, 83 g fat, 111 g protein, 171 g carbohydrates, 30 g fiber, 1,151 mg sodium

To make it 1,500 calories: Omit morning snack and afternoon snack

To make it 2,000 calories: Add 2 tablespoons chia seeds to breakfast and ¼ cup avocado to lunch

Day 6

Breakfast (352 Calories)

●      1 serving Raspberry-Peach-Mango Smoothie Bowl

Morning Snack (287 Calories)

●      1 pear

●      2 tablespoons walnuts

Lunch (290 calories)

●      1 serving Arugula & Cucumber Salad with Tuna

●      ¼ cup avocado

Afternoon Snack (215 Calories)

●      1 serving Cottage Cheese Snack Jar with Fruit

Dinner (418 Calories)

●      1 serving Skillet Pork Chops with Peas, Carrots & Pearl Onions

●      ½ cup brown rice

Evening Snack (230 Calories)

●      1 serving Peanut Butter & Hemp Banana

 Daily totals: 1,793 calories, 81 g fat, 112 g protein, 162 g carbohydrates, 31 g fiber, 1,365 mg sodium

To make it 1,500 calories: Omit morning snack

To make it 2,000 calories: Add 1 cup Greek yogurt and 1 tablespoon chia seeds to morning snack

 Day 7

Breakfast (423 Calories)

●      1 serving Savory Herbed Oatmeal with Tomato & Sausage

●      ½ cup raspberries

Morning Snack (205 Calories)

●      1 serving Yogurt with Blueberries

●      1 tablespoon chia seeds

Lunch (290 calories)

●      1 serving Arugula & Cucumber Salad with Tuna

●      ¼ cup avocado  

Afternoon Snack (215 Calories)

●      1 serving Cottage Cheese Snack Jar with Fruit

Dinner (646 Calories)

●      1 serving Sheet Pan Balsamic Parmesan Chicken and Vegetables

●      1 cup quinoa

 Daily totals: 1,779 calories, 87 g fat, 126 g protein, 131 g carbohydrates, 31 g fiber, 2,204 mg sodium

To make it 1,500 calories: Remove ¼ cup avocado from lunch and the afternoon snack

To make it 2,000 calories: Add 1 serving Peanut Butter & Hemp Banana

How to Meal Prep Your Week of Meals:

1. Prepare Parmesan & Vegetable Muffin-Tin Omelets to have for breakfast on Days 2 through 4
2. Make Spinach & Feta Turkey Meatballs with Herbed Quinoa to have for lunch on Days 3 through 5
3. Prepare Cottage Cheese Snack Jar to have as a snack on Days 1 and 4
4. Prepare Cottage Cheese Snack Jar with Fruit to have as a snack on Days 6 and 7
   

High-Protein Foods to Focus On

• Fish
• Poultry
•  Meat
• Eggs
• Tofu
•  Legumes
•  Nuts
•  Seeds
•  Dairy (yogurt and cottage cheese)
• High-protein whole grains (quinoa)

 Health Benefits of Protein

As the building blocks of life, protein plays a pivotal role in supporting the structure and function of our cells, tissues and organs. It’s essential for building muscles, repairing tissues and promoting proper growth and development. Protein also produces enzymes and hormones that regulate numerous bodily processes, from digestion to metabolism. Our immune systems require protein to produce antibodies that ward off harmful invaders like bacteria and viruses and keep us healthy. Additionally, protein helps to balance blood sugar levels and increase satiety, keeping you fuller for longer and supporting healthy weight management. By getting enough protein in the day, you’re providing your body with the foundation it needs to perform at its best.